November 13, 2016

Monday, November 14th 2016

FINAL HOODIE ORDER!

A week ago we asked for hand raisers for a sweatshirt order and got an OVERWHELMING response! Given so many said “yes”, I want to CONFIRM who really wants them (vs. “yeah, I like ’em”). With that said, there are FOUR ways to let me know YOUR SIZE and THAT YOU ARE COMMITTING so we can guarantee a) you will get one and b) it is the right size! Final order will be made THURSDAY, 11/17.

1. Sign up on the Google Doc spreadsheet HERE. 2. On Facebook you can direct message me with your size and if you want to be charged to your Wodify account when they come in. 3. You can email me at marina@cove-fitness.com with your size and if you want to be charged to your Wodify account when they com in. 4. You can sign up (old school style) to the white board by the sample size table at the gym. Yes, we have samples of almost every size — so grab one, slip it on and find the one that works for you. Then just fill out the form attached to the upper right corner!

SKILL WOD

For 12 minutes Minute 1: 8-12 Toes to bar Minute 2: 6 Single Arm KB Row (use a bench or box) Minute 3: 3 Inch Worms (hold bottom for 5 seconds)

WOD

20/15 Cal Row 15 Sit Ups 10 Shoulder to Overhead 4 Rounds Fitness: 95/65 RX: 135/95 RX+: 165/110 15 Min Time Cap

Coach’s Tip: Pick a weight that you can do the first round unbroken with (or close to it). After that you should be doing at least sets of 3. You can get it overhead any way you’d like, but we highly recommend you Jerk it from the beginning (even if you can push press that weight). It will save your shoulders for when you’ll REALLY need it in the fourth round! The row should be fast and recover during your sit ups. Throw those arms to not just help with momentum on the sit up, but to shake off the shoulders to get them ready for the barbell.

Coach Chris working some Squat Therapy with the evening class…

Monday, November 14th 2016

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